NME Nutrition Flashcards
Macronutrients consist of
fats
carbohydrates
protein
Micronutrients consist of
vitamins
minerals
trace elements
What are the most important water-soluble vitamins we should know about?
Vitamin C, Vitamin B1, Vitamin B12, and folate
What are the functions of Vitamin A?
Support the immune system, and help with dim light vision
What are the food sources of Vitamin A (retinol)?
Liver, kidney, offal Oily fish and fish liver oils Eggs Dairy products Fortified low fat spreads
High levels of vitamin ____ over long periods of time can make the bones more susceptible to fractures, particularly in post-menopausal women
A
What are the food sources of Beta-carotene?
Red, yellow, and green (leafy) veg (spinach, broccoli, carrots, sweet potatoes and red peppers) and yellow fruit such as mango, papaya and apricots
List the functions of vitamin D
Calcium absorption and excretion, and bone mineralisation
What are the food sources of Vitamin D?
CLO.
Fortified foods such as some margarines and breakfast cereals
Eggs
Liver
(Note: Cow’s milk is NOT a good source of Vitamin D, as it is not fortified in this country)
According to the department of health, what groups of people should supplement with vitamin D year-round?
People who are not often outdoors, wear clothes that cover up most of their skin, or people with dark skin
What are the functions of vitamin E?
Helps maintain healthy skin, eyes, and immune system
Antioxidant: Protects cell membrane and lipoprotein from damages by free radicals
Maintains cell membrane integrity
Regulates prostaglandin synthesis
DNA synthesis
What are the food sources of vitamin E?
Plant oils (eg rapeseed/vegetable oil, sunflower oil, soya, corn and olive oil)
Nuts and seeds
Wheatgerm (found in cereals and cereal products)
What are the functions of Vitamin K?
Needed for blood clotting and wound healing
Potential role in bone health
What are the food sources of vitamin K?
Green leafy veg (broccoli, spinach, cabbage, kale) Vegetable oils, especially soya bean oil Cereal grains Eggs Small amounts in meat and dairy foods
Supplements containing Vitamin ______ should not be taken with anti-coagulant drugs
K
What are the functions of Vitamin C?
Powerful antioxidant Involved in collagen synthesis Activation of peptide hormones Synthesis of bile Metabolism of drugs and carcinogens Enhances absorption of iron when consumed in the same meal
What are the food sources of Vitamin C?
Citrus fruits, oranges, OJ Peppers Strawberries Blackcurrants Broccoli Brussel sprouts Potatoes and sweet potatoes
Is it recommended to drink tea with meals?
No, because the tannins in tea inhibit the absorption of certain nutrients, such as iron
Function of vitamin B1 (Thiamine)
Breakdown and release of energy from food
Nervous system
PREVENTS RE-FEEDING SYNDROME
Food sources of vitamin B1 (thiamine)
Peas, pulses, nuts, some fresh fruits (bananas & oranges)
Wholegrain breads and some fortified breakfast cereals
Liver
Yeast and yeast products
Milk
Functions of vitamin B12 (cobalamin)
Makes RBC’s
Nervous system function
Release energy from food
Use folate
Food sources of Vitamin b12 (cobalamin)
Meat, fish, milk, cheese, and eggs
Some fortified breakfast cereals
Functions of folate (manmade form is folic acid)
Make RBC’s
Reduce risk of birth defects (neural tube defects)
Food sources of folate
Broccoli, brussel sprouts and peas, leafy green veg
Chickpeas, kidney beans
Liver
Fortified breakfast cereals
Folic acid supplements should be taken _________ and until ____ weeks gestation
preconception, 12
Functions of calcium
Structural rigidity of bones and teeth
Regulating muscle contractions including heartbeat
Blood clotting
Food sources of calcium
Green leafy veg (such as kale, okra, and spinach)
Soya drinks with added calcium
Bread and anything made with fortified flour
Fish that have bones (sardines and pilchards)
Functions of sodium
Needed for fluid balance
Chloride (in salt) also helps to digest food
Food sources of sodium
Processed foods (bacon, ham, ready meals) Some cereals Cheese Tinned veg Some bread Savoury snacks
Having too much of this mineral is linked to an increased risk of heart attacks (due to increase in blood pressure)
sodium
Effervescent vitamin supplements and OTC painkillers can contain up to 1g of _______ per tablet
salt
Functions of iron
Part of haemoglobin transport of oxygen
Cellular respiration
As myoglobin oxygen storage in muscles
Food sources of iron
Liver (avoid during pregnancy) Red meat Beans Nuts Dried fruit Fortified breakfast cereals Soy bean flour
Pallor of finger nails and mucous membranes
Tachycardia
Fatigue
SOB on exertion
Parasthesia and fingers & toes
Are signs of a deficiency in which nutrient?
Iron
High doses of _______ can be fatal, particularly in children
iron
Functions of potassium
Helps control the fluid balance and also helps the heart muscle work properly
Food sources of potassium
important! Likely test question
Bananas, oranges Some veggies such as tomatoes, mushrooms, potatoes Beans, pulses Nuts & seeds Coffee, chocolate Yogurt "Lo salt" salt replacement
These foods must be avoided for someone following a low potassium diet (on certain diuretics)
Older people may be more at risk of harm from _______ because their kidneys may be less able to remove it from the blood
potassium
What supplements are advised during pregnancy?
400 mcg of folic acid daily from preconception until 12 weeks gestation
10 micrograms Vit D during pregnancy and lactation
The need for additional ________ and ________ is enhanced during the last three months of pregnancy.
energy (calories)
Thiamine
Very high doses of Vitamin _____ can cause birth defects, so should be avoided in pregnancy
A
Vegan diets can lead to deficiency in which two nutrients?
Vitamin B12 and DHA
Vegan mothers’ breast milk contains inadequate levels of _____ for infants > 7 months
zinc
Exclusive breast feeding is recommended for babies until the age of
six months
Cow’s milk should not be offered as a main drink for babies until the age of _______ months due to its low ______ content.
12, iron
What is “neophobia?”
The fear of new foods- peaks at 18 months of age
All children aged 6 months to 5 years should be given vitamin supplements containing vitamins ___, ___, and _____ every day.
A, C, D
Describe the trend for energy requirements in children
Energy requirements increase markedly during periods of rapid growth
What type of diet is associated with having a lower risk of death from ischaemic heart disease?
Vegetarian diet
Do the vitamin and mineral requirements change for adults in later stages of life?
No, they remain virtually unchanged
